July 5, 2017

STRENGTH: 3 sets for quality,

8-10 x decline push ups

8-10 x barbell rows @ moderate weight

100 m sandbag carry AHAP

WOD: 7 rounds for time,

7 x push jerks

14 x sit ups

21 x wall balls

OLYMPIC LIFTING

STRENGTH: EMOM for 20 sets total (10 of each, alternating minutes)

A) 3 position power clean (1 x high hang + 1 x below knees + 1 x from floor), increase weight every 2 sets

B) 3 x high box jumps

WOD: 3 rounds for time,

3 x squat clean @ 80% of 1RM
200m KB farmer’s carry AHAP
10 x tire flips AHAP